Postpartum Fitness Program : BULLETPROOF

12- WEEK PROGRAM

BUY NOW

Postpartum Fitness Program : BULLETPROOF

12- WEEK PROGRAM

BUY NOW

Postpartum: BULLETPROOF (weeks 18 onwards)

Bulletproof is here to help you feel strong, capable, and ready for more. We continue to support your recovery while building on your breathing, core, and pelvic floor connection, all while introducing fun, challenging strength workouts and energising circuits. It’s the perfect next step toward safely returning to higher-intensity movement, at a pace that feels good for you.

 

Postpartum-Bulletproof. 12 week fitness program

Why Choose the 'Bulletproof' Program?

  1. Rebuild Total-Body Strength: Move beyond the basics with progressive strength workouts designed to challenge and energise.

  2. Enhance Core & Pelvic Floor Function: Build on your foundation with more dynamic movements that still honour your recovery.

  3. Boost Endurance & Resilience: Cardio and HIIT-style sessions help increase your stamina for both workouts and motherhood.

  4. 12 Weeks of Structured Programming: Two progressive phases to guide your return to full strength, safely and confidently.

  5. Expert-Led Video Demonstrations: Clear cues and form tips so you feel strong and supported with every movement.

  6. Workouts Scheduled in Your App: Your training plan is mapped out so all you have to do is show up.

  7. In-App Messaging for Ongoing Support: Got a question or need a tweak? I'm just a message away.
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Bulletproof-Trimester-3-Calendar-Just-for-Mums

When Do I Start?

The ‘BULLETPROOF’ program is designed for mums 18 weeks postpartum and over.

You should have clearance from your doctor to return to exercise and have completed the ‘RETRAIN’ program or should have already been working out for a couple of weeks prior to this.

This program is divided into two phases which last six weeks each. This means you will be performing the same workout for six weeks in a row. However, you can adjust the sets and reps according to the level of intensity, how you feel and your rate of progress.

Each week is further broken down into Strength training, Low Intensity Cardio, Moderate Intensity Circuits, High Intensity Interval Training and Core.

Can I exercise after childbirth?


Postpartum exercise can be beneficial in helping you improve both physical and mental wellbeing. It can help restore strength and muscle condition, improve cardiovascular fitness, raise energy levels, improve mood and relieve stress. Certain studies have also shown that exercise can help prevent postpartum depression.

Of course, your doctor’s permission for exercise is essential. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to stop and adjust.

 

What equipment do I need?

This program is designed specifically for you to do at your own pace, in the comfort of your home. However, to make the most of the programme certain equipment is necessary:

  • Dumbbells
  • Resistance band
  • Kettlebell (optional)
  • Booty band (optional)
  • Yoga Mat (optional)

Ready to take the next step toward an active, pain-free life during and after pregnancy? Click below to get started on your ‘Bulletproof’ Program today!

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online-training-calendar-1 - just for mums

How does this work?

 

  • Once you buy the program you will receive an invitation email asking you to create a password/account on Trainerize (the app I use to deliver the programme).

  • You will also receive a ‘Welcome email’ from me which contains a couple of forms- that you NEED to complete. Admin! You can do this in your own time.
  • Your fitness programme will automatically start on the day of purchase (Send me a DM from within the app if you’d like me to push this back to a later date).

  • Each day, just open your app and the day’s work will show up on the To-Do list.

  • Simply click each component and do the workout!
online-training-calendar-1 - just for mums

Frequently asked questions

How do I know if I’m ready for Bulletproof?

If you’re around 18+ weeks postpartum and feeling ready to move beyond gentle recovery, Bulletproof is a great next step. You should have a basic level of core and pelvic floor connection already in place, whether from the Retrain program or previous rehab and be cleared for moderate to higher-intensity movement.

Is this program suitable if I’m short on time or still dealing with mum-life chaos?

Absolutely. The workouts are designed to be efficient and flexible, with clear video guidance and structured programming you can fit around naps, school runs, and unpredictable days. You don’t need long sessions, just consistency and a willingness to show up when you can.

What if I don’t feel “ready” to exercise but want to do something?

That’s exactly what Retrain is for. It’s not about jumping back into high energy workouts, it’s about gently reconnecting with your body, breath, and core. Even small steps like breath work and light movement can make a big difference in how you feel, physically and emotionally.

More Postpartum Programs

Postpartum-Retrain 12 week fitness program

Postpartum: Retrain

Designed for mums 7 to 18 weeks postpartum, Retrain gently guides you back into movement with a focus on breathing, core, and pelvic floor connection. Through two progressive phases, you’ll rebuild strength and confidence with safe, at-home workouts that meet you where you’re at, whether you’re sleep-deprived, short on time, or just easing back in. With video guidance and in-app support, Retrain helps you feel grounded, strong, and reconnected to your body.

Learn more
Core & Pelvic Floor - Restore. 6-Week-Programme

Postpartum: Core & Floor RESTORE

This 6‑week program is crafted especially for postpartum women, offering short 15‑minute workouts that focus on rebuilding your core, pelvic floor, and posture, all at home, with no equipment needed. Five focused sessions a week integrate breath, movement, and connection so you can heal, reclaim strength, and move with confidence every day.

Learn more